CROSSFIT

Skill

Headstand/Handstand/HSPU

MetCon

21-15-9 For Time of:

Med Ball Clean Wall Balls (W:14/9 M:20#/10′)

Lateral Leap Burpees

CASHOUT: Partner Shuttle Sprints

CROSSFIT

Skill

Kipping Technique (Rings/Bar)

MetCon

10 Minutes To Establish 3RM Back Squat

Immediately followed by:

20 Minute AMRAP of:

5 Power Cleans (115/185#)

13 Pushups

9 Box Hops (20/24″)

CROSSFIT LIFT

Muscle Up Technique/Progressions

o4o615

Skill

Muscle Up Progressions (Transition)

MetCon

For Time

Buy In: 100 Double Unders

“Karen”

150 Wall Balls (W:14/9 M:20#/10′)

Cash Out: 100 Double Unders

CROSSFIT

Clean and Jerk Mechanics

Mobility

Full Body

Lift

Clean and Jerk 1RM

CROSSFIT

Snatch Technique

Mobility

Full Body

Lift

Snatch 1RM